Losing motivation because of planter fasciitis
emileesgram
Posts: 141 Member
I am suffering from planter fasciitis and I am losing W/O motivation because of the pain. I use to walk 4-5 miles a few times a week and now I can't walk around the block without being in extreme pain. Has anyone had any luck treating this condition? I have to stand much of the day for my job and I do my exercises often throughout the day but I have not seen any improvement in a few months. My Dr. wants me to see an Ortho Dr. but I am not sure how much this will help. I know I can do other forms of exercise but walking was always important to me and I am finding myself getting depressed. I am not sure how long this lasts or if there is a chance to improve even. Any suggestions?
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Replies
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emileesgram wrote: »Has anyone had any luck treating this condition?
I have, yes. Questions for you:
1. do you have flat arches, or high arches? (check google images if you're unsure)
2. what do you think started the PF?
3. where exactly is the pain? And does it hurt worse when you get out of bed?
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I have plantar fasciitis, and mine was caused by 1-being greatly overweight and 2- wearing horrible shoes with no support for my arches.
It will still flare up, but not nearly as bad as when I was wearing shoes without support.
If your Dr is recommending you to see a Orthro, I would recommend going. The orthro is more knowledgeable with pf then your General. The Orthro may prescribe physical therapy, certain exercises, and/or inserts for your shoes.0 -
I was just diagnosed last week myself.... the pain for me is in my heels. First thing in the morning is the worst! My Dr suggested inserts, and athletic shoes along with a series of exercises.0
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I have PF and my Dr. put me in a boot (while sleeping) so that my foot would not go to a point position. I found that the boot would make my leg cramp up, so now I just hang my feet over the end of the bed... LOL (I'm a stomach sleeper). If you go to a running store, they normally have foot sleeves that you can put on that will keep your foot in the "flex position" while sleeping. When I slept with my foot in the flex position, I went into remission... and haven't had a serious flare-up in a really long time.0
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I use these
http://www.walmart.com/ip/As-Seen-on-TV-Strutz-Cushioned-Arch-Supports/20970382
when I am barefoot/in just socks (which is pretty much always at home), they have helped a lot. I also quit wearing shoes that don't offer support (ie ballet flats) and had to up the price tag on my heels for work a bit to make sure they offered adequate support.
Rest is also key. When mine first started I had a horrible time even walking. I "got lucky" and my mom had to have surgery about 2 months after it started and I had to take about a month off of work to care for her so i was wearing either the strutz or tennis shoes at all times except when I was asleep for a full month. Since then I have only had problems when I run around in shoes without support (ie flip flops) or barefoot for a long period of time.0 -
I found that putting my foot on top of an ice pack at night helped tremendously.
I noticed that someone else mentioned good shoes. For me this was an extreme necessity.
Good Luck!0 -
Oh I should add mine was caused by an injury then made worse by wearing shoes without support etc.0
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I second the arch supports. They are designed to put your posture into the best position for feet, ankles, even knees and hips. They are well worth a try. Worked brilliantly for me several years ago and I have never looked back.0
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I have never been diagnosed but I have had pain that sounds like it. I got a hand held fascia roller (like a tiger tail) and I put it on the floor and stand on it and roll my feet on it. Helps so so much!0
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You need the correct shoes, with a good support. I also do a stretching exercise, which you should do often when you have a bad flareup. Before getting out of bed, stretch both toes in a point forward--count to 10. Then, stretch your toes toward you--count to 10. Do this 10 times. I've had good luck with this exercise. Another stretch is rolling a frozen water bottle under your foot. I do the foot stretches everyday as a precaution. Good luck to you.
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I have suffered with PF since I was a teenager and I am now 43. I have done PT, cortisone, "the boot" to bed, the whole gamut. Sadly, I think what works for every one is very personal. My mother had great success and relief from cortisone, which did nothing for me at all. My greatest success has been through massage (my husband knows right where to rub to relieve the cramp), wearing inserts and changing my shoes daily. I never wear the same pair two days in a row and only walk barefoot on sand. I have a pair of Champion flip flops with a high arch that I wear in the house instead of slippers. The awful truth is that my foot hurts a little all the time and has for years. It is a constant battle. I walk, do Zumba and hike for exercise and I just pray for my foot to go numb sometimes. And it does, luckily (normally after a 1.5 miles) My brother had great results from a frozen water bottle rolled under the foot. I have never personally met anyone that had great results from the PT stretches.
I think seeing the ortho (or a podiatrist) would be a good start, but be prepared because getting off the foot may be your first course of action. Then you can try to get ahead of it by preventing it. With standing for your job, you may not be able to do that.
I wish you all the best in finding the solutions that work for you.
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Definitely go see your Dr recommended Ortho. I had it horribly last year, to the point I was falling down stairs in a regular basis. I went thru 8 weeks of PT - helped me tremendously, no surgery required, no shots required either. It does still flare up, losing weight has helped it not flare up as much though.
Things I've learned to help manage it/improve it..
Your heals are inflamed, you need to bring that down, Ice them nightly. Use either a frozen water bottle to roll under your feet or a frozen veggie bag, that will conform to the shape of your foot nicely. The first time I did this, major improvement in just 15min!!! I kept 1 bag of frozen veggies in the freezer strictly for this purpose.
Stretch your heals, daily - sometimes several times a day if possible. Easiest stretch is to stand on a edge of a step & dip down. Hold for 30 seconds. Do at least 3 times a day. Also, try to stretch & strengthen your calf muscles.
Try stretching them before you get out of bed in the morning, that will help alleviate the morning pain, when it's at it's worst.
Another exercise my therapist had me do was calf raises to strengthen those muscles.
Massage your feet/heals. I used a hand held back massager. Don't be afraid to apply a little pressure to your heals. Yes it may be a little sore, but you need to loosen those muscles up.
I see others have recommended sleeping with a boot to not let your feet go to point while sleeping. I never used one, but know others that it's helped.
Good shoes & arch supports are a must!
My therapist & Dr both also mentioned that if I was unable to walk due to pain, that biking was a great alternative! Didn't matter if I used a stationary bike or got outside on a real bike. Biking also helps in the stretching of the calf muscles as well.0 -
I had PF also and have recovered. I bought arch inserts, the wrap that goes around the foot, and much better shoes. I also got a doctor's note so I could sit at work and not have an issue. I did see the ortho, but it was so expensive that I tried other home remedies first. Like other posters have said...massage, ice and other pressure will help also. It's very painful...good luck.0
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I had a mild case and have used a half ball thingy to strengthen my feet and it seems to be working so far. I try to do about 50 steps a day and also just standing and balancing on it for a few minutes.0
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I'm working on getting over it right now. You're going to need to back off the walks if you want to heal it. I am a trail runner and mine started over the summer (June 22nd, to be exact) when I tried a new shoe that didn't have the support I need. So, here we are 4 months later. I have run twice since then (both times a bad decision). Here's what I have done/do:
*2 tubs of water in the bathtub: really warm and cold, 2 min a side, back and forth for 20 min total
*roll my foot (arch) on a tennis ball, frozen water bottle, and/or wooden ball the size of a golf ball
*wear a boot to bed (if I don't, I can tell)
*calf raises on a step so that when you lower your foot, your heel goes below the step
*ALWAYS wear a good supportive shoe, never flip flops or barefoot
*wear a compression sock at all times except sleep
*stretch
*And I just bought some Crocks Rx because there were too many people testifying that they help and I'm so over this...
*Return the shoes that started the whole problem
*stop all walking/running for fitness
*took up swimming laps, water aerobics, pool running
*try not to complain too much, but PF is a royal pain
*STAY PATIENT. You might be able to get over it (I did once before) and be pain free. Not everybody is, but I'm hopeful that if I stay patient, I can kick this.
Good luck. Sorry you're dealing with this monster...0 -
thank you to all who have taken their time to reply to me. I will definitely see the dr. and try all the suggestions posted. This is why I love this site, everyone trying to help others
thanks! 0 -
emileesgram wrote: »thank you to all who have taken their time to reply to me. I will definitely see the dr. and try all the suggestions posted. This is why I love this site, everyone trying to help others thanks!
PLEASE come on the next " MFP is so mean" thread and testify to this. It helps ballance things out. Best.
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Thanks for this post. I am fairly new to suffering from this pain and thought I had beaten it. How wrong was I!!! I have been using Rock tape to help alleviate symptoms and it has been working up until last night. I will be looking to try some of the other suggestions on this thread. I can't cut down on the walking as I have a 16 month old greyhound who needs to walks a day. But I can ice, roll and stretch so hopefully that will help. Oh yes and possibly persuading the dog not to sleep on my feet at night
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Cherimoose wrote: »emileesgram wrote: »Has anyone had any luck treating this condition?
I have, yes. Questions for you:
1. do you have flat arches, or high arches? (check google images if you're unsure)
2. what do you think started the PF?
3. where exactly is the pain? And does it hurt worse when you get out of bed?
sorry I have not written back sooner...
1. do you have flat arches, or high arches? (check google images if you're unsure)
yes I have somewhat flat arches
2. what do you think started the PF?
I recently had sciatica, went to physical therapy where they re-aligned my pelvis, back got better but after 4 visits, I went for my usual 3 mile walk and halfway through the side of my heel started hurting. So it seemed to come on after my physical therapy sessions. Possible a change in my gait? Up till then I had been walking 3-4 miles several times a week with no problems.
3. where exactly is the pain? And does it hurt worse when you get out of bed?
The pain is more the sides of my heel than the direct bottom of my heel. I have tried icing, rolling on a ball, stretching, wearing good sneakers to work and taking an anti-inflammatory..I have not had much luck as I have to stand for much of my job. The pain is not always worse in the morning rather when I stand or walk for longer periods of time. thank you for responding, if you have any recommendations I would welcome them.0 -
Love this topic, great ideas.
I've had PF for about 6 years. I love the orthaheel/vionic brand of shoes and wear the flip flops all the time (only barefoot in the shower). I have high arches, though. I also stretch my heels regularly. I think it's also important to strengthen your entire leg... I've been working on balance, various stretches, and strength exercises. My podiatrist taught me how to tape my foot which provides the best support, but I'm usually lazy about doing it.0 -
emileesgram wrote: »I recently had sciatica, went to physical therapy where they re-aligned my pelvis, back got better but after 4 visits, I went for my usual 3 mile walk and halfway through the side of my heel started hurting. So it seemed to come on after my physical therapy sessions. Possible a change in my gait?
Possibly. What shoes do you walk in? Most athetlic shoes have a raised heel, which causes a braking effect with each step, and therefore more impact at the heel. That might be making things worse for you. Try walking in "zero heel" shoes, such as Keds, Converse, skateboard shoes, etc.emileesgram wrote: »The pain is more the sides of my heel than the direct bottom of my heel.
That's not typical of plantar fasciitis, so keep open the possibility that you may have a different issue, such as compression of a foot nerve, for example:
Fat pad syndrome can cause heel pain too. There's a full list of the causes of heel pain on this page. A podiatrist or ortho is needed to diagnose some of those.
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My PF is getting better after using orthotics made for me, and wearing appropriate shoes (that I showed my podiatrist). I would certainly try to get it sorted ASAP so that the less damage is done to the tendon by the irritation and inflammation.0
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I have dealt with this on and off too. I am so sorry to hear you have this problem. It is absolute misery I wouldn't wish on anyone. I am currently in a period of little or no pain (thank heavens!!). What I have learned is every time I have had it it has been different and has responded to different treatments. The things that helped me most were:
- Wearing supportive shoes that are designed for your particular kind of foot. I used Athletic shoes w/orthotics, Birkenstocks because of the firm footbed. And Keen Newport H2 because of the strapping. Always have them on. During the painful time of early healing when it seems like you are not improving at all, keep a pair by the side of the bed to slip into even for a quick trip to the bathroom, this will avoid that "ripping" feeling when you first get out of bed. I don't have to anymore, but during the worst of it, I had shoes with me ALWAYS. Always.
- Prescribed orthotics (not necessarily custom, expensive ones, but mine came from a podiatrist and they were about $22 for the pair.
- I got great relief from Keen Newport H2 sandals because the side strapping is just right for my arch support and the bottoms give kind yet firm support for my heels. I still wear my Keens in the summer as a precaution, and also because they are funky and I love them for walking and biking.
- The Strassburg Sock helped me A LOT at night in the beginning.
- I had 3 cortisone shots, not sure if they really helped all that much, but I was desperate and would have done anything. Pain like this messes with your mind. The jury is still out on my feelings about cortisone.
- Calf massage was a HUGE help for me. I did it myself. I would Gently but firmly rub all the knots out of my calves each night before bed and massage the plantar fascia and between the toes to encourage flexibility. I saw a lot of relief almost immediately from doing this.
- Yoga helped me a lot to maintain all over flexibility in my hips, hamstrings and calves.
Good luck. I hope you find relief. I have had 2 major bouts with this in the last 7 years. Each instance took me about 2 years to fully recover. I know more now what to do if it starts flaring up again so I hope to avoid a full blown case going forward. You have my sympathy for your pain and my best wishes for speedy healing.
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I don't have PF but I have a problem with my metatarsals that can cause me to slow down and not want to do any high impact exercise. When I stopped running so much and did spin/cycling, it helped a lot.0
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I had it! I beat it! I had a really really bad case of it with a bone spur over a centimeter big. It took me about 9 months, sleeping with the boot on at night, stretching it against my desk during the work day, rolling it on a tennis ball or frozen water bottle at night, making DANG sure to stretch out my calves exceptionally well every day. I didnt want it to get worse and destroy my achilles tendon on top of everything and have to live with that injury for the rest of my life, so i decided to do everything right, all the stretching, no more Minimus shoes, getting super cushy sneakers and wearing them everyday, gave up flip flops, sandals and flats for a whole summer... it worked. Im PF free for the time being and taking extra care that it doesnt come back.
but if you need your feet back, dont worry, you can get them back with conscientious effort!0 -
i'm in the same boat. i used to have a job where i stood in one spot for 4 hours. when i got home my feet hurt and i didnt think anything of it. and i kept that job for 14 years with it getting worse and worse, and i was getting heavier and heavier. it got to the point where i couldnt stand up after i'd gotten home and sat down.
stupid me, i decided i wanted to get in shape and started taking zumba and trainning for a couch to 5k and it just got worse again.
i finally went to a dr who told me i had flat feet and high arches (who knew that was possible!) and PF and heel spurs! he told me i needed to rest my feet, no more training, no more zumba, and i had to quit that job (it was part time, i was ok with that). after cortisone shots, sleeves and splints, still no help real help. i got custom orthotics and i think i'm starting to slowly get better (6 months later). the PF only hurts after standing/walking too much. the heel spurs are still bad and drive me insane all day long.
so i've just started training again because i want to. right now i'm only walking - no running. but i'm going to go slow and see what my body can handle. at least now i know whats wrong and know when i need to slow down. I was able to do 20minutes of zumba last week before i started feeling it. i walked a 5k this weekend and yes, my feet hurt saturday night, but i used my tennis ball and stayed off them much of sunday and i'm feeling pretty good today! maybe i should start using my night splint again, its just so uncomfortable! i know i dont want to be where i was a year ago, so i'm not going to over do it, but i need to lose weight because that will help in itself and i'm worth it!0 -
I've had it, caused it from running too much in the wrong shoes. (Brooks Beasts.)
Did physical therapy, slept in a boot for a while. Did the insert thing.
The inserts really only aggravated it and caused massive foot cramping. I switched to a different shoe (five fingers) after the physical therapy and have been fine for years.0 -
I used arch supports similar to the link provided by srpm and they worked WONDERS. I also did exercises where I rolled my arches across a tennis ball or a cold can, back and forth. I had to get some very good athletic shoes with a high arch. All together, I have no problems now. I feel your pain! Try some of these things that people are suggesting though, starting with those stretchy support bands - it really does work !0
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First of all everyone is different. Inserts did wonders for me, don't be afraid to try something, anything! Don't give up, you may be pleasantly surprised:)0
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